Rock Solid® Nutrition

Looking for a good way to blast those biceps on #armday? Try this version of cable preacher curls. It can be done by setting up 2 boxes to sit on while using your knees as the preacher bench… Or do it with minimal equipment and just do it from a squat position. Either way, just keep your focus on your mind-muscle connection, accelerate through to the contraction, control the negative, and work that muscle through its full range of motion. Give it a try and let me know what you think! ______ #bicepsworkout #bicepsday #curlsforthegirls #preachercurls #cablecurls #onlinetrainingcoach https://wix.to/AMIfFH3

💪 What are we going to do today? The same thing we do every day. 💥🔥😎 #FitnessGoals #BuildMuscle #BurnFat #FitnessJourney #HealthyLifestyle #Motivation #WorkoutGoals #MindsetMastery #WeekendMotivation #SaturdayShenanigans #RockSolidNutrition https://wix.to/6Ene5Zf

If you’re sitting down for more than 8 hours per day, then check this out… A study came out in April of this year called: “Enhanced Muscle Activity During Interrupted Sitting Improves Glycemic Control in Overweight and Obese Men” (PMID: 38629807) They fed these men a large meal of carbohydrates and then had them sit for 8.5 hours while participating in 1 of the 4 arms of this study. 1. Uninterrupted Sitting 2. One 30-min walk 2.5mph 3. 3 min walks every 45 min 2.5mph 4. 10 BW Squats every 45 mins The results showed that either the 3 min walks or the 10 squats every 45 minutes has the largest effects on reducing blood sugar. It makes sense… Carbs are energy, and our muscles have the largest utilization potential and storage capacity for this energy. That is, if we use our muscles. If we don’t use our muscles, they don’t need to utilize blood sugar for energy, and since that energy doesn’t get utilized, it gets stored as body fat (once your glycogen stores are saturated). In this study’s the also hooked up EMGs to the quads, hammies, and glutes and found that higher quad and glute muscle activation was associated with more glucose utilization. Of course. These are the largest muscles on your body and have the most storage capacity and potential energy utilization. So treat yourself to these “workout snacks” throughout the day and instead of getting a little fatter everyday you’ll be leaner, healthier, and stronger. 💪🏼 _____ #workoutsnack #entreprenuerlifestyle #corporatelife #deskjob #exercisescience #mindsetmastery #onlinecoaches #entrepreneurlife #fitpreneur #fitentrepreneur #workfromhome #wfhl #fitnesstips #workouttips https://wix.to/Uxcb7Gj

If you spend a good part of your day seated, you need to start stretching. Here are my top 5 daily stretches to keep my lower body limber and functional. 1. DEEP SQUAT STRETCH - this stretches the quads, glutes, hips and knees. Get to the point where you can hang out in this position and stay relaxed for a decent amount of time. Once you’ve reached that you can start moving your hips and knees around to really get limber. 2. SEATED ANKLE OVER KNEE - Piriformis, glutes, hips. The higher the seat, the easier this is. Use one hand to hold your ankle and the other to push the knee towards the ground. Relax. 3. HAMSTRING STRETCH - this can be done standing or seated on the floor. Keep a slight bend in the knees and let your lower back round and stretch along with your hamstrings. 4. STANDING QUAD/HIP FLEXOR STRETCH - use this as an exercise in balance. Let the knee pull back so that hip flexor gets a good stretch. Focus on your balance. Don’t bail at the first wobble, try to recover while staying on one leg. TIPS: Stretches are best done at the end of your workout, when your muscles are warmed up. Don’t rush through these. Take your time, focus, and relax. You’ll feel a wave of relaxation after about 30 sec where it goes deeper, and again at about 60 seconds. Don’t worry if you’re “not flexible”. You will be. Just start where you’re at and get better over time. ____ #stretchingexercises #functionaltraining #flexibilitytraining #hamstringstretch #hipstretch #hipflexorstretch #quadstretch #glutestretch https://wix.to/Xz8Zww8

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Working some explosive movements after my squats today. 🦵🏼🦵🏼👀 If you thought Bulgarian Split Squats were fun, wait til you try these. #legdayworkout #plyometrics #bulgariansplitsquats https://wix.to/TKUK1cT

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Upgrade Your Straight-Arm Pull-down. This is typically my favorite exercise to finish off a back day. Most back exercises are compound movements but this is one of the few isolation exercises you can do for your back. It builds those “swimmer muscles”, or those muscles you’d use to paddle a surfboard out past the breakers. 🏄🏻♂️ I’ve recently started doing these with a new handle set-up and I gotta say, it really hits bitter. Typically you do this exercise with either a rope attachment or the EZ curl bar attachment. The rope allows for a bigger range of motion and harder contraction and the EZ bar allows for more width and a little more weight and power. This is the best of both worlds. It’s two strap handles and placed in the curves of the EZ bar. Put your hands through the straps and hook the strap on the meat of the side of your hand so that you’re pressing with the side of your hand, like in a karate chop. 🥋 The combination of the width and the further range of motion this set-up allows for, really hits!! Try it out and see what you think. ______ #justthetip #backworkout #backdayworkout #backexercises #straightarmpulldown #cableworkout #backday #flexfridays #fitfridays https://wix.to/lgMBQxx

Arm Day is the best day and I’m not here to argue about it. 💪🏼🫡 And these drop set preacher curls are still my favorite way to stimulate the biceps. 💥Try this superset to make your arms explode… ☑️ 10 1–Arm DB preacher curls ☑️ Immediately upon finishing come off the preacher and grab a lighter DB and hit 10 standing DM curls with the same arm ☑️ Repeat with other arm ☑️ Superset with tricep dips to failure ☑️ BONUS: Take the @rocksolidnutrition 2 Pump Champ Stack before your workouts for crazy endurance, and pumps ☑️ Enjoy the pump. ___ #iamrocksolid #armdayworkout #armdayeveryday #bisandtris #bicepworkout #tricepsworkout #biceppump #armday #wellnesswednesday #workoutwednesdays https://wix.to/lS1bnY6